Proper Nutrition and Sports Performance

Alongside good training and education, proper nutrition is vital for successful sport or physical activity. Active individuals need more energy and food than inactive peers. Athletes must therefore obtain sufficient nutrients for their bodies. Needs vary particularly with age, sex and activity. Failure to meet them, through poor nutrition and low energy intake, causes reduced performance, weight and muscle loss, weaker bones, fainting and prolonged healing and recovery. Proper nutrition alongside good training improves performance... We have previously shared many articles explaining sport and exercise as integral to healthy living and protective against cancer. We will now take this further by sharing accurate, practical information on healthy living, nutrition and sport.

Good nutrition requires careful, informed food choices. Although protein is a priority for muscle development, contrary to common belief, athletes' diets should emphasize carbohydrates rather than protein. Food choices should also consider individual tastes.

Studies found athletes' energy needs between 2000 -5000 kcal.

Of this energy requirement, at least:

1. %50-60 should come from carbohydrates, with daily intake of 6-10 g/kg (6-10 g per kilogram of athlete weight) recommended. Carbohydrates maintain blood glucose and replenish liver and muscle glycogen. Carbohydrate-rich diets increase glycogen stores, with improved performance observed.
2. %15-20 should come from protein, with 1.2-1.7 g/kg daily recommended. The body has no protein store, and dietary protein continually replenishes the amino acid pool. Daily needs must therefore be met. Proteins build and renew muscle tissue
3. Less than %30 should come from fat. Fat is our main energy source in prolonged exercise. Intake requires care for performance and health. Excess increases body fat, while low fat intake also adversely affects performance.

Studies found that carbohydrate-rich eating (> 60%) during training and the week before competition increases muscle glycogen and benefits athletic performance.

Before Exercise

Eating lightly before exercise improves performance by preventing hunger. Choose light, low-fat foods that prevent hunger without causing stomach or bowel problems. Familiar foods should therefore be preferred. Consuming carbohydrates 3-4 hours before exercise in an amount of 200-300 grams was found to improve performance by regulating blood glucose and increasing glucose stores.

During Exercise

During Exercise Consuming liquid foods containing %6-8 carbohydrate was found useful for replacing depleted glycogen stores, meeting fluid needs and replenishing glucose.

After Exercise

The study found that post-exercise nutrition rich in carbohydrates (>65%) did not show a performance effect but was important for replenishing muscle glycogen and preventing strength loss. Within the first 30 minutes afterward, carbohydrates and protein together at a 3:1 ratio are recommended (1-1,5 gr/kg carbohydrate, 0,5 gr/kg protein).

Athletes should first replace nutrients expended, determining losses according to activity intensity and considering them in diet planning. With insufficient or low-carbohydrate intake, the body consumes fat and muscle (protein) for energy. This reduces strength and endurance, increases injuries and, in more severe cases, causes immune and endocrine dysfunction.

Athletes must also pay attention to fluid intake. Sweating during activity loses water and electrolytes. Replacing them matters for muscle cramps and performance.

At least 4 hours before activity, 5-7 ml/kg of water or sports fluid should be consumed. This allows hydration adjustment and excess fluid excretion. Excess body fluid causes discomfort and lowers performance. During activity, sweat losses vary by sport and athlete between 0,8 - 2,5 lt. Electrolytes, especially sodium, are lost alongside water. If possible, sports fluids containing % 6-8 carbohydrate are recommended during activity. To avoid harming performance, fluid intake should not exceed sweating. Since drinking during activity is generally impossible, post-activity intake requires attention; light snacks and fluids should replace electrolyte and water losses.

Ergogenic products such as creatine, protein, amino acids, vitamin supplements, gels and bars can improve performance somewhat, but concerns remain. Many products exist. Some improve performance; others improve it but have adverse evidence, some have no effect, and some are dangerous and prohibited. Considering side effects and risks, they should be avoided or used only after expert consultation.